I am in the army and completed Ranger school a little over a year ago. Prior to Ranger I never weighed more than 155# and always had single digit bodyfat. During the course I lost probably close to 20# but within a few weeks of graduating I had put it all back on plus about 15# (metabolism slowed down quite a bit). Now a year later I have been able to get back in shape just fine with a fitness regime based around metabolic conditioning, however, my body composition seems like it will never be what it used to be. I eat 90% paleo and only around 2200-2500 calories a day (im 25yrs old, 69" tall). The majority of the fat seems to be around my lower abdomen. From a purely aesthetic standpoint, how can I get rid of this extra weight?

Im 5'9" 167lb. Not sure of my body fat, Id guess around 11%. Im currently deployed and dont know a good way to measure it. I understand what you mean about spot reduction being impossible, I feel like ive lost fat in other places, I guess the belly is just the last to go..

Spot reduction is not possible, but lower abdomen area is a stubborn fat area for males that can take some special work. "Stubborn Fat Solution" doesn't go into diet, but it covers the physiology behind fat loss and stubborn fat loss in general. It goes over the cardio and supplementation protocols to get rid of stubborn fat.

You may also benefit from learning how to implement refeeds. There should be plenty of info on his site about that. He has written a lot of articles.

Spot reduction is not possible, but lower abdomen area is a stubborn fat area for males that can take some special work. "Stubborn Fat Solution" doesn't go into diet, but it covers the physiology behind fat loss and stubborn fat loss in general. It goes over the cardio and supplementation protocols to get rid of stubborn fat.

You may also benefit from learning how to implement refeeds. There should be plenty of info on his site about that. He has written a lot of articles.

+1 im waiting on his UD 2.0 book which covers similar things on getting lean. Lyle's site has some good information

Stubborn fat is.....well stubborn, and usually last to go. There are wonderful things such as hormones, blood flow and receptor issues to worry about.

I've found IF a couple times a week very helpful in reducing stubborn fat when all else is dialed in around (workouts, eating patterns, etc). Many different roads to getting rid of the belly fat (I'm assuming you are talking more about lower and "love handles" areas).

The key is doing it without going too crazy diet/exercise wise so you can maintain it....otherwise you just rebound back to where you were before.

thanks everyone for the replies. i read some more of Lyle's stuff and i think i just need to be more patient and consistently get enough rest at night. the fat is coming off little by little, its gonna take me a while to get back to my previous body comp after confusing the shit out of my body during that course..